Technology can take a mental and physical toll on your health. It’s important to know when to disconnect from an increasingly connected world.
In a rapidly evolving technological world, our lives are becoming more digitized than ever. Stroll down the aisles of a hardware store and you’ll see that even some home appliances have screens and online capabilities.
Of course, the benefits of tech are innumerable. But as more industries and areas of our lives get swept into the rising tide of virtual offerings, health professionals have identified some drawbacks from being too connected too often.
Karen G. Rentas, Ph.D., a Providence clinical psychologist, says oversaturation of tech can have several negative impacts on our health and well-being. Overstimulation and instant gratification have, in some ways, led to an overdependence on technology that can look similar to other types of addiction.
“It’s like what we see with people who drink a lot of coffee — once we’re separated from it, we begin to crave it. It’s the same with tech,” Dr. Rentas says. “Whether it’s scrolling through social media, checking emails or even watching the news, it’s pretty common for people to feel uncomfortable and go through withdrawals when you take away access to that immediate gratification, that overload of communication.”
While Dr. Rentas adds that it’s not realistic, nor a good idea, to completely cut out digital technology from your life, it’s important to be introspective and realize when you might need to take a step back from the things that could lead to negative impacts on your mental and physical well-being.
‘Look for the change in patterns’
According to Dr. Rentas, identifying the negative effects of tech overload can be difficult, but we can start by looking for shifts in behavior that can be harmful in the short- or long-term. If digital overexposure is affecting our mental health, there’s a chance it can lead to physical ailments, as well.
“Behavioral health issues can affect our patterns, and we need to look for the change in patterns that can be detrimental to us,” she says. “Classic symptoms of anxiety and depression can be overeating or not eating enough, both of which can result in serious health implications like diabetes or malnutrition.”
Lack of exercise is another risk to be aware of given that many of us spend significant amounts of time sitting behind desks, staring into computer monitors. While more than three years removed from the start of the COVID-19 pandemic, a large segment of the workforce continues to telecommute. For those working from home, exercise might seem harder to schedule. Investing in a stand-up desk, taking routine walking breaks and setting time aside to be active should be seriously considered. Although, it’s not only adults who are affected by increased screen time; the pandemic also marked a significant influx for children.
Providence pediatrician Lisa Hoang, M.D., says she has referred more children to optometrists than ever before due to the strain on their eyes from virtual learning. She notes the need for frequent exposure to sunlight and problems that can occur when fixating the eyes on a singular point of focus, like what happens when looking at a screen all day. Teens, she says, average nine hours of screen time per day, while 8- to 12-year-olds average four to six hours a day. In addition to physical health impacts, Dr. Hoang says the increased screen time has led to an impact on the development of language and social skills.
“Because it is so ubiquitous in our environment, people don’t often think about the damage these devices can potentially have on our health,” Dr. Hoang says. “I recommend to my patients to go outside for 5 minutes for every 20 to 40 minutes of screen time if possible. It’s not just the eyes that need a break. Sitting in a fixed position can cause neck and back problems, and weight issues. Going outside allows us to strengthen our bodies, do something that’s fun and socialize with people in real life.”
Research also shows that sleep hygiene can be affected by too much screen time before bed. The light emanating from TVs, phones and tablets has been shown to affect circadian rhythms. For many people, this results in trouble going to sleep and staying asleep. Lack of sleep — which can be defined differently from person to person — can affect your productivity, attention span, memory, mood and even your brain’s ability to recover from the day’s stressors. To help prevent insomnia, the CDC recommends removing electronic devices from the bedroom.
“Self-awareness of these things is the first and most important step,” Dr. Rentas says. “Pay attention to how much time, energy and attention you’re putting into your phones and other devices. Observe your internal reactions when you are not accessing it. Ask yourself, ‘Do I crave it? Do I feel empty when I don’t have it? Are my habits intentional or not intentional? Do I feel disconnected?’”
The dangers of social media, especially for children and young adults
For most children and young adults, adapting to the latest technology is second nature. But that doesn’t mean they’re not vulnerable to the
dangers related to online platforms, particularly social media sites.
“Their brain and emotional intelligence are still under construction. They’re still developing their sense of themselves; still developing what they think about the world,” Dr. Rentas says. “So, when they are accessing tech or social media, those avenues are inserting scripts or messages that speak about how they should see themselves, the world around them and their future. It’s something that should be monitored.”
For kids and adults alike, social media can provide a false sense of community that might not actually exist. Heavy social media usage has been linked with depression and anxiety, which Dr. Rentas says can be largely attributed to the unrealistic perception that social posts project. As she points out, many see social media as an opportunity to post the highlights of their life. “Rarely do people post if their boss gives them a bad review.” Too much exposure to social media can affect someone’s self-worth and their overall mental state.
“We should be responsible for taking the time in teaching our children how to best use different platforms and setting limits before it becomes a problem,” she says. “Take an example of driving a car: We don’t just give a 16 year old the keys and say, ‘good luck.’ We teach them step by step.”
Should we feel guilty about too much screen time?
Guilty may be the wrong word, but feeling uncomfortable might actually be good if it leads us to making positive changes in our lives, Dr. Rentas says.
For children, Dr. Hoang recommends setting boundaries with tech as early as possible — boundaries that parents can live with, as well. Designating certain times of day for social interaction without screens is a good start, she says.
“No screens while eating is a really good idea for several reasons. Being mindful of the mechanics of eating can help prevent overeating,” Dr. Hoang says. “But no matter what rules we want to set with our kids, we need to set a good example. It’s hard to ask your kid to follow rules you’re not willing to follow yourself.”
And because most of our work and functionality revolves around tech, it is important to find opportunities to reconnect with nature and find activities and hobbies that provide enjoyment — ones that don’t involve a screen. Whether it’s gardening, hiking, reading, playing sports or meditating, disconnecting from technology can result in substantial health benefits.
“Learning to find fulfilment in new activities can be difficult at first because it’s different and outside the norm of what you’re used to,” Dr. Rentas says. “But give it a chance. You’ll be surprised at the difference you may feel over time.”
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Looking for additional support to curb unhealthy digital habits? Visit www.providence.org/services/mental-health to learn more about the behavioral health services we offer.
